Teenagers need lots of energy and nutrients because they’re still growing. The amount of energy that food and drink contains is measured in both kilojoules (kJ) and kilocalories (kcal) commonly just referred to as calories.

Teenagers need lots of energy and nutrients because they’re still growing. The amount of energy that food and drink contains is measured in both kilojoules (kJ) and kilocalories (kcal) commonly just referred to as calories.

A report from 2011 estimated that the average energy requirements for children aged 13-18 years old a day is:

Age

Boys

Girls

13

10,100kJ /2414kcal

9,300kJ /2223kcal

14

11,000kJ /2629kcal

9,800kJ /2342kcal

15

11,800kJ /2820kcal

10,000kJ /2390kcal

16

12,400kJ /2964kcal

10,100kJ /2414kcal

17

12,900kJ /3083kcal

10,300kJ /2462kcal

18

13,200kJ /3155kcal

10,300kJ /2462kcal

However, these figures are only a guide. Young people might need more or less energy depending on a number of factors, including how physically active they are.

While the amount of energy teenagers need is important, they should also eat a healthy balanced diet.

some foods that are good sources of protein, such as meat, fish, eggs, beans and lentils

Teenagers shouldn’t fill up on too many sugary or fatty foods, such as crisps, sweets, cakes, biscuits, and sugary fizzy drinks. These foods tend to be high in calories but contain few nutrients. Get ideas for healthy food swaps and healthy takeaway.